Sit in an upright position with your legs folded underneath you. The small of your back must be straight, the shoulders relaxed and your hands in your lap. Push your hands out to your front bringing them up and out so as to open your chest. At the same time, breathe deeply in through your nose. Your hands come back to catch the left hand in the right. Push your breath down below your navel. Hold this for a few seconds. Now blow your air out of your mouth whilst your hands are pushing forwards. Repeat this exercise four or five times before and after training.
From a standing position bend your knees and try to imagine that your body is a ball. Keep your body in a crouched position. Now roll back. Do not roll right over as in the backward roll. As your head touches the mat regain your balance by rolling forward.
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